| TIMELINE | INTRODUCTION |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 17:00 Specific Warm-Up (4 min) 17:00 – 37:00 Skill/Strength (20 min) 37:00 -40:00 Pre-WOD Break/Prep (3 min) 40:00 – 56:00 WOD (16 min) 56:00 – 60:00 Accessory/Cool Down/Clean up (4 min) | Today we’ll see a very similar snatch complex we saw on 6/8, only we’ll eliminate the high hang snatch. This means that we are ideally looking for members to build heavier than they did then if they were here. Challenge members to squat snatch today if possible, as this will also better prepare them for the workout, which will be a twist on “Amanda,” subbing chest to bar pull-ups for ring muscle-ups. This should give more members a chance to RX this and maintain the intended stimulus. The bike sprint will tax the legs for the round of 7 and 5, making the squat snatches feel much harder than in the original version. We last saw this workout on 9/10/21. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. This one should be quick and intense for all groups! All athletes should choose a challenging pull-up variation that they can do at least 2-3 reps of at a time. Squat Snatch weight should allow all athletes to complete at least 2-3 reps at a time early on. The bike intervals can be done at a fast consistent pace that allows the athlete to control breathing as they transition back to the Pull-ups and Squat Snatches. | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. This one should be quick and intense for all groups! All athletes should choose a challenging pull-up variation that they can do at least 2-3 reps of at a time. Squat Snatch weight should allow all athletes to complete at least 2-3 reps at a time early on. The bike intervals can be done at a fast consistent pace that allows the athlete to control breathing as they transition back to the Pull-ups and Squat Snatches. | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. This one should be quick and intense for all groups! All athletes should choose a challenging pull-up variation that they can do at least 2-3 reps of at a time. Squat Snatch weight should allow all athletes to complete at least 2-3 reps at a time early on. The bike intervals can be done at a fast consistent pace that allows the athlete to control breathing as they transition back to the Pull-ups and Squat Snatches. |
WARM UP: 00:00 – 17:00 (17 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 7/5 Cal Bike 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC OH Squats 10 Cossack Squats | 1 RD w/ empty barbell 1. Snatch DL x 5 2. Down Shrug x 5 3. Down Shrug w/ elbows x 5 4. Muscle Snatch x 5 5. OH Squat x 5 6. Hang Squat Snatch x 5 6. Squat Snatch x 5 |
Skill/Strength: 17:00 – 37:00 (20 MINS)
| OPTION 1 | OPTION 2 |
| Every 2:30 x 6 1 Hang Snatch + 1 Below the Knee Snatch + 1 Snatch | Every 2:30 x 6 8 DBL DB Hang Snatch + 5 DBL DB Snatch |
PRE-WOD BREAK/PREP: 37:00 – 40:00 (3 MINS)
WOD: 40:00 – 56:00 (16 MINS)
| OPTION 1 | OPTION 2 |
| Amanda-Ish 9-7-5 C2B Pull-Up Squat Snatch (135/95lb)(61/43kg) *15/12 Cal Bike After each set including to finish the workout 12 MIN CAP | 18-14-10 Renegade Row (No Push-Up) Alt. DB Snatch *50 Mountain Climbers Between Each Set 12 MIN CAP |
POST WOD: 56:00 – 60:00 (4 MINS)
| ACCESSORY | COOLDOWN |
| N/A | :45/Side Couch Stretch :45/side Thread the Needle Stretch |